Step 3) Training technique

For optimal lean muscle and strength gains, every exercise needs to have precise form. In addition, concentrating on each movement and practicing a slow tempo will expedite your goals in record time. This is subject to change, but for starters, the main tempo is 2:1:2 . For most movements, this means working eccentrically (slowly lowering the weight for two seconds), pausing the weight isometrically for a second, and slowly contracting the muscle on the way up for every repetition. In addition, start with an appropriate weight or resistance bands for higher repetitions (lighter to moderate weight), then prepare yourself to increase the intensity by 5-10 pounds each week.

Step 4) Exercise Variety

Since we’re doing our best to make this trainer as practical and affordable as possible (equipment needs wise), there’s plenty of options and variations per exercise. In addition, there’s right and wrong ways to position equipment. We’ll do our best to show as many variations as possible, but for the fast track on your questions, please use the comment fields and the group community.

Step 5) Workout Video Layout

*Most videos have a text description below and an exercise list at the end of the video.

Don’t forget to comment… 😉

*Please comment on what weight you used (or intensity level for bands), how many reps, how long and how you felt after every workout in the comments (at the bottom of the page) and in our >>> member’s community page found here…<<< . This is a private group, so you’ll need to request to be added. *You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression. *Also, please feel free to encourage one another within the trainer and Member’s only group. *New lessons will be added every week, with the appropriate progression for your strength goals.

With all that said, are you ready to turn on BEAST MODE?!

Step 1: Warm-Up

Use your new favorite dynamic warm-up for Monday, Wednesday and Friday. The other days will have a new warm-up added to those specific page tabs.

Here’s a handy, member only infographic for your mobile device:

Monday – Week 5 Lower Body Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab (tomorrow’s warm-up will be different

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 4 (4×4) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 4 reps before moving on to the next exercise. Workout Flow:

Goblet Squats

Stationary Lunges

Jump Squats or Wall Sits (B or I)

Side Kicks

Exercise Ball Hamstring Curls

3) Conditioning

We’re not starting off just yet with metabolic conditioning. Today, your goal is to get up to 20-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

5) Stretch & Foam Roll

Tuesday – Week 5 Chest & Bicep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

Jumping Jacks x2

Inchworm Push Ups x2

Seal Jacks x2

Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 4 (4×4) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 4 reps before moving on to the next exercise. Workout Flow:

3) Conditioning

4) Core (will be on Wednesday)

5) Stretch & Foam Roll (using the tab)

1) Warm-Up

2) Follow the Full-Length Cardio Workout Video

3) Get Your Core Training On

4) Stretch and Cool Down

Thursday – Week 5 Back & Tricep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

Jumping Jacks x2

Inchworm Push Ups x2

Seal Jacks x2

Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 4 (4×4) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 4 reps before moving on to the next exercise. Workout Flow:

3) Metabolic Conditioning

5) Stretch & Foam Roll (using the tab)

Friday – Week 5 Shoulders & Legs

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 4 (4×4) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 4 reps before moving on to the next exercise. Workout Flow:

Kettlebell, Dumbell or Resistance Band Military Press

Resisted Side Walks

Resistance Band Reverse Flys

Jump Squats

Bird Feeder

3) Conditioning

Today, your goal is to get up to 15-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.